Regular exercise is the key to a strong, fit body. Its benefits go beyond fat loss. A well-planned training routine can help you build lean muscle, strengthen your bones, keep your brain sharp, and boost metabolism. Yet, most people fail to achieve their fitness goals. Some go to the gym without having a plan, do too much cardio, or skip the warm up. Others use bad lifting form and end up with injuries.
These common training errors can sabotage your progress, leading to plateaus. Fortunately, it’s never too late to get back on track and reach your goals. Don’t let these exercise mistakes stand in your way:
Skipping the Weights
Many gym goers, especially women, believe that cardio is enough. As you age, your metabolism slows down and your muscle mass decreases. Strength training is the key to building muscle and keeping your metabolism up. Aerobic exercise has its perks, but it may also cause muscle loss. Any cardio session longer than 40 minutes will burn both muscle and fat. For best results, mix cardio with weight training. Limit aerobic exercise to 30-40 minutes per day.
Isolation Exercise Overload
Another common mistake is skipping compound exercise and doing too much isolation work, such as crunches, sit-ups, bicep curls, and leg extensions. Unless you’re getting ready for a fitness competition, your workouts should be focused on compound moves. Squats, deadlifts, pull-ups, push-ups, lunges, and bodyweight exercises strengthen your core and hit multiple muscles at once. They also burn the most calories and increase metabolic rate. Whether you want to shed fat or build muscle, these moves should be a staple in your workout.
Doing the Same Workouts Every Time
The key to fat loss and muscle growth is to keep your body guessing. If you do the same workouts every time, your body will adapt and hit a plateau. There is more than one way to vary your training routine, such as trying new exercises, doing more reps, using a barbell instead of dumbbells, and lifting heavier weights. If you want results, keep your workouts diverse.
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